Iimveliso zethu

I-dumbbell ehlengahlengiswayo yenziwe ngerabha ekumgangatho ophezulu ukuxhathisa ukubetha, enokuthi ibethwe ngamaxesha angamawaka;inkcazo yi-10kg/15kg/20kg/25kg/30kg/40kg/50kg/60kg;umbala omnyama;
Imiyalelo:
1. Khetha ubunzima obufanelekileyo phambi kokuziqhelanisa needumbbells.
2. Injongo yokuzivocavoca kukwandisa izihlunu.Kunconywa ukuba ukhethe i-dumbbells kunye nomthwalo we-65% -85%.Ngokomzekelo, ukuba umthwalo onokuthi uphakanyiswe ngu-10 kg ngexesha ngalinye, kufuneka ukhethe ii-dumbbells ezinobunzima be-6.5 kg-8.5 kg ukuze usebenze.Ziqhelanise namaqela angama-5-8 ngosuku, iqela ngalinye lihamba ngamaxesha angama-6-12, isantya sokunyakaza akufanele sikhawuleze, ikhefu phakathi kweqela ngalinye yimizuzu emi-2-3.Ukuba umthwalo ukhulu kakhulu okanye uncinci, kwaye ixesha lekhefu lide kakhulu okanye lifutshane kakhulu, umphumo awuyi kuba kuhle.
3. Injongo yokuzivocavoca kukunciphisa amanqatha.Kunconywa ukwenza amaxesha angama-15-25 okanye ngaphezulu kwiqela ngalinye ngexesha lokuzivocavoca, kwaye ikhefu phakathi kweqela ngalinye kufuneka ilawulwe kwi-1-2 imizuzu.Ukuba ucinga ukuba olu hlobo lomthambo luyakruqula, ungaziqhelanisa nomculo owuthandayo, okanye ulandele umculo ukwenza idumbbell aerobics.
Iinzuzo zokuzilolonga ixesha elide le-dumbbell:
1. Ukubambelela ixesha elide kwi-dumbbell exercises kunokuguqula imigca yemisipha kunye nokwandisa ukunyamezela kwemisipha.Ukuzilolonga rhoqo ngeedumbbells ezinzima kunokwenza izihlunu zomelele, zomeleze imicu yezihlunu, kwaye kwandise ukomelela kwezihlunu.
2. Iyakwazi ukusebenzisa izihlunu zamalungu aphezulu, isinqe kunye nesisu.Ngokomzekelo, xa usenza i-sit-ups, ukubamba ii-dumbbells ngezandla zombini emva kwentamo kunokunyusa umthwalo wokuzivocavoca kwemisipha yesisu;ukubamba ii-dumbbells zokugoba ngasecaleni okanye ukuguqula umzimba kunokusebenzisa izihlunu ze-oblique zangaphakathi nangaphandle;ukubamba ii-dumbbells ngokuthe tye Ihlombe kunye nezihlunu zesifuba zingasetyenziswa ngokuphakamisa ingalo phambili nasecaleni.
3. Unokusebenzisa izihlunu zamalungu angaphantsi.Njengokubamba ii-dumbbells ukuze unyuke ngonyawo olunye, squat kwaye utsibe ngeenyawo zombini, njl.
Xa udibanisa, nceda ubeke amaqhekeza amakhulu ngaphakathi kunye namaqhekeza amancinci ngaphandle enye nganye, kwaye ubeke inani lamaqhekeza e-dumbbell ngokweemfuno zakho zokuzilolonga!Emva kokuba i-dumbbell ifakwe, qinisa amantongomane amabini uze uyisebenzise